Your Thoracic Mobility Probably Sucks. I don't care if you have the worlds most ergonomic chair, desk setup, a standing desk and one of those bra looking posture things. Your thoracic mobility probably sucks. We sit, slouched over, Stand, slouched over, And generally live life, slouched over. And since, "tissues respond and adapt along the lines of stress applied" We end up....slouched over. But there's good news. We can make it better. Why's Thoracic Mobility Matter Anyway? Welp, this guy, subscribes to the joint-by- joint approach. The short version of which is: the joints of the body alternate needing mobility and … [Read more...]
You Should Do This: Band Hip Flexion
October 14, 2019 by
I talk a LOT about hip extension. ie butts. But(t) what about hip flexion? Well, it's SUPER important too. Don't We Get Enough Hip Flexion Already? Yes and No. Yes, we do live in a flexion heavy "culture". But(t) if you really think about it, there isn't a ton of true hip flexion that occurs. It's usually FAKE hip flexion. What's Fake Hip Flexion Look Like? Lumbar Flexion + Anterior Pelvic Tilt and usually combined with excessive knee flexion. It's not uncommon for someone to actually LACK hip flexion and substitute a rounding of the low back (bringing the belt buckle/ pelvis to the chin) instead of hip flexion. the shot on the left is … [Read more...]
You Should Do This: Mini Band Monster Walk
October 1, 2019 by
"Walk Like Frankenstein" That's how you do these. You, "walk like Frankenstein". But Here's The Thing: People are pretty poor at walking like Frankenstein these days. As usual its that whole weak hips/ core control thing. My best guess is too much sitting with the low back rounded and pelvis tilted forward (makes the lower back overactive) combined with weak hip external rotators makes the MiniBand Monster Walk a mini sh@t show sometimes. Why The Mini Band Monster Walk? These actually train more than just the #booty. Things like: Pelvic control Core control Ankle and Foot strength Mini Band Monster Walks Checklist: Start with a … [Read more...]
Winter is Coming: Get Ready to Ski.
September 19, 2019 by
I Have NEVER Skied. Fun Fact: I train a whole bunch of skiers. More Fun(er) Fact: They don't need "Ski Specific" training to improve. People that sell you "sport specific" are often charlatans who don't actually know what sports specific means. And NO sport specific DOES NOT mean the movement kinda sorta LOOKS like the sporting movement. Sport Specific: For an exercise to be classified as "sport specific" it MUST, in the same motor regime, accurately replicate similar joint angle velocities as the sporting movement its self. Most Fun Fact: In my experience, the "training" most skiers (and weekend warriors as a whole) do, isn't training at all. It's … [Read more...]
You Should Do This: Single Leg Glute Bridge
September 11, 2019 by
Do Single Leg Glute Bridges = Hamstring Cramps? There's a solid chance that's what's going to happen the first time you do these, Hamstring cramps. And THAT tells you something. YOUR ASS ISN'T DOING IT'S JOB optimally.... And this is super common, "Research shows high gluteal muscle activity during a single-leg bridge compared to other gluteal strengthening exercises; however, prior studies have primarily measured muscle activity with the active lower extremity starting in 90 ° of knee flexion with an extended contralateral knee. This standard position has caused reports of hamstring cramping, which may impede optimal gluteal strengthening." - BUILDING A BETTER … [Read more...]
You Should Do This: Pushups on Handles
September 4, 2019 by
Want to hear some Bro Blasphemy? For most people, The Pushup Should be The FOUNDATION of Most Upper Body Pressing. Yes, the bench press can probably be loaded to a greater degree. Yes, the overhead press requires more "total body stability" But, from my perspective, the pushup is the foundational upper body pressing movement. Virtues of the Pushup: Trains the whole body. A well done pushup is just a "moving plank". Trains the rotator cuff: Rotator cuffs respond to compression and distraction. Pushups are compression. Closed Chain (unless they're suspended) so probably a bit safer/ easier on the shoulder. Pushups allow the scapula to move "freely" … [Read more...]
You Should Do This: Side Plank
August 27, 2019 by
I'm Pretty Partial to Obliques. I think they're pretty important. Essentially, obliques "tie" the ribcage to the hip. "Core abdominal musculature plays a critical role in nearly every baseball-related movement as it is heavily utilized for maintenance of posture, throwing, swinging, twisting, pivoting, running, and jumping activities. These muscles, especially the internal and external obliques, help transfer forces along the kinetic chain from the lower extremities to the upper extremities." - Epidemiology and Impact of Abdominal Oblique Injuries in Major and Minor League Baseball Anatomical Role of the Obliques If you read an anatomy book it'll tell … [Read more...]
A Calorie IS a Calorie, But The Food Isn’t the Same
August 23, 2019 by
"I Just Don't Believe All Calories Are The Same" Here's the thing CALORIES are the same. ALWAYS A calorie is just a unit of energy. "From a thermodynamic viewpoint, a calorie is of course a calorie. The first law of thermodynamics states that energy can be neither created nor destroyed, but only transformed. Thus, the human body is constantly transforming energy—in this case, kilocalories—by combusting foodstuffs to produce heat." - Is A Calorie a Calorie? But food? Food with all of it's constituent parts, isn't just a uniform unit of energy. On the most basic level we know that per unit of mass (gram) carbs, proteins fats and alcohol all have … [Read more...]
